Macronutrients of common foods in a low carb diet
Berries
100g or 3.5 ounces
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Raspberries | 4.4 | 0.7 | 1.2 | 6.5 | 52 |
| Blackberries | 4.9 | 0.5 | 1.4 | 5.3 | 43 |
| Strawberries | 5.33 | 0.22 | 0.64 | 1.8 | 35 |
Dairy and Eggs
100mls or 3.5 fluid ounces, 2/5s of a cup or one egg
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Single Cream | 3.66 | 19 | 2.96 | 0 | 195 |
| Double Cream | 2.84 | 36 | 2.82 | 0 | 340 |
| Full fat (3.25%) milk | 4.81 | 3.2 | 3.2 | 0 | 61 |
| Full fat plain Greek yoghurt | 3 | 5 | 9 | 0 | 93 |
| Natural yoghurt | 4.9 | 3.8 | 4.2 | 0 | 72 |
| Kefir | 3.6 | 3.5 | 3 | 0 | 209 |
| Egg (medium) | trace | 4.6 | 6.4 | 0 | 66 |
Cheese
100g or 3.5 ounces
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Cheddar | 0 | 34 | 23.3 | 0 | 409 |
| Parmesan | 0.07 | 28 | 29.6 | 0 | 420 |
| Gruyere | 0.1 | 31 | 27 | 0 | 393 |
| Brie | 0.3 | 31 | 17 | 0 | 347 |
| Comte | <0.5 | 34 | 26 | 0 | 510 |
| Mozzarella | 2.2 | 20.4 | 23.7 | 0 | 296 |
| Blue | 2.3 | 28.6 | 21.4 | 0 | 357 |
| Feta | 4 | 21 | 14 | 0 | 260 |
Fish
100g or 3.5 ounces
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Cod | 0 | 0.4 | 15 | 0 | 69 |
| Crab | 0 | 0.7 | 18 | 0 | 83 |
| Haddock | 0 | 0.45 | 16.3 | 0 | 69 |
| Kippers | 0 | 10.1 | 19.9 | 0 | 234 |
| Mackerel | 0 | 21.6 | 17 | 0 | 214 |
| Oysters | 0 | 3 | 7 | 0 | 68 |
| Salmon | 0 | 18 | 22 | 0 | 206 |
| Sardines | 0 | 11 | 25 | 0 | 208 |
| Scallops | 0 | 0.9 | 21.6 | 0 | 112 |
| Tuna | <0.5 | 0.94 | 19 | 0 | 85 |
Meat
100g or 3.5 ounces
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Cured Bacon | 2.1 | 36.5 | 40.9 | 0 | 501 |
| Boneless chicken breast | 0 | 3.24 | 32.1 | 0 | 158 |
| Fillet steak | 0 | 6.36 | 27.7 | 0 | 168 |
| Lamb chop | 0 | 24.37 | 22.03 | 0 | 314 |
| Pork fillet | 0 | 3.41 | 21 | 0 | 150 |
| Pork chop | 1.3 | 25.6 | 25.03 | 0 | 338 |
| Roasted sliced ham | 2.2 | 3.68 | 19.6 | 0 | 126 |
| Sausage (100% pork mince) | 0 | 14.9 | 26 | 0 | 242 |
| Sirloin steak | 0 | 28.8 | 49 | 0 | 228 |
| Minced beef (80/20 meat to fat ratio) | 0 | 20 | 17.17 | 0 | 254 |
Raw Nuts
28 grams or one ounce
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Brazil = 6 kernels | 3.32 | 19 | 4.05 | 2.13 | 187 |
| Pine = 167 kernels | 3.71 | 19.4 | 3.88 | 1.05 | 191 |
| Walnuts = 14 halves | 3.88 | 18.3 | 4.26 | 1.88 | 183 |
| Macadamia | 3.91 | 21.5 | 2.24 | 2.44 | 204 |
| Pecans = 19 halves | 3.94 | 20.4 | 2.6 | 2.72 | 196 |
| Hazelnuts = 21 kernels | 4.73 | 17.2 | 4.25 | 2.75 | 178 |
| Almonds = 23 kernels | 6.12 | 14.1 | 6.01 | 3.54 | 164 |
| Pistachios = 49 kernels | 7.71 | 12.8 | 5.73 | 3 | 159 |
| Cashew | 8.56 | 12.4 | 5.16 | 3.3 | 157 |
Oils and Fats
14.2 ml or 1 tbsp
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Extra virgin olive oil | 0 | 13.5 | 0 | 0 | 119 |
| Avocado | 0 | 13.5 | 0 | 0 | 124 |
| Coconut | 0 | 13.5 | 0 | 0 | 121 |
| Butter (14.2g) | 0 | 11.5 | 0.12 | 0 | 102 |
| Ghee | 0 | 13.5 | 0 | 0 | 121 |
Salads
100g or 3.5 ounces
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Avocado (average weight 150 g) | 1.8 | 14.7 | 2 | 6.7 | 160 |
| Cucumber | 3.13 | 0.011 | 0.65 | 0.5 | 15 |
| Celery | 1.37 | 0.17 | 0.69 | 1.6 | 14 |
| Lettuce | 1.19 | 0.3 | 1.23 | 2.1 | 20 |
| Radish | 1.8 | 0.1 | 0.68 | 1.6 | 16 |
| Tomatoes | 3.41 | 0.63 | 0.83 | 2.1 | 31 |
Seeds
28 grams or one ounce
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Flax | 0.57 | 12.25 | 5.21 | 7.98 | 156 |
| Sesame | 0.3 | 17.1 | 5.71 | 3.25 | 177 |
| Chia | 2.15 | 8.7 | 4.68 | 9.75 | 138 |
| Sunflower | 3.65 | 14.1 | 5.47 | 3.15 | 165 |
Raw vegetables
100g or 3.5 ounces
| Net Carbs (g) | Fat (g) | Protein (g) | Fibre (g) | Calories | |
|---|---|---|---|---|---|
| Kale | 0.8 | 1.49 | 2.92 | 4.1 | 43 |
| Spinach | 1.4 | 0.6 | 2.91 | 1.6 | 28 |
| Asparagus | 1.78 | 0.12 | 2.2 | 2.1 | 20 |
| Mushrooms | 2.3 | 0.37 | 2.89 | 1 | 31 |
| Cauliflower | 2.97 | 0.28 | 1.92 | 2 | 25 |
| Cabbage | 3.5 | 0.1 | 1.28 | 2.5 | 25 |
| Broccoli | 3.8 | 0.34 | 2.57 | 2.4 | 39 |
| Green beans and snap beans | 4.27 | 0.22 | 1.83 | 2.7 | 31 |
| Brussels sprouts | 5.15 | 0.3 | 3.38 | 3.8 | 43 |
| Onions (white) | 6.48 | 0.13 | 0.89 | 1.2 | 36 |
| Leeks | 12.4 | 0.3 | 1.5 | 1.8 | 61 |
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